You come homeTired but happy from a 30 minute run. You really deserved a big glass of juice, didn't you? Maybe not. It is true that you need to replenish lost fluids after exercising, but it is very important to think about what to drink after exercising. The length and intensity of your exercise will determine which drink is best for rehydrating effectively.
H2: Why Hydration is so important in sports
The human body consists of 50 to 70% water. This is why it's so important to rehydrate shortly after your workout. Do you drink enough every day??
Even 2% dehydration affects your physical performance. (1) The most common signs of dehydration are thirst, fatigue, muscle weakness, headache and muscle cramps. This is why it is important to remember to drink before you get thirsty! You should also be well hydrated before you start exercising.
Not everyone needs the same amount of fluids to stay hydrated. Use our fluid needs calculator for guidelines:
The recommendation for longer training units (> 60 minutes)is 150 ml of liquid every 20 minutes. But when do you really need sports drinks?
What are sports drinks?
Sports drinks are so-called "functional drinks". They consist of water, carbohydrates, minerals and micronutrients, provide moisture during training and give you energy during longer endurance training. Sports drinks can be purchased ready-to-drink, as effervescent tablets or as a powder. You can also make them yourself.
When you do a hard workout, you have to sweat. When you sweat You lose valuable minerals that your body needs to function. Make sure the electrolyte drink you choose contains the following micronutrients:
- Sodium chloride
The right moveErage for every workout
Hypotonic beverages contain lower concentrations of carbohydrates and salt than blood. They are great thirst quenchers because they rehydrate you quickly.
- Mineral water (or tap water)
- cold teas (herbs, fruit)
- alcohol-free beer
Hypotonic drinks are the right option for casual athletes (moderate exertion <1 hour).
When the liquid concentration in a drink is the same as in the blood, it is called isotonic. This type of sports drink is the fastest replacement for lost fluids and is the right choice for multi-hour interval training with high endurance and high intensity. Isotonic drinks replenish energy and salt.
- Iso drinks
- Mix juices and carbonated mineral water 1: 1
After intensive training sessions (duration> 1 hour) drink isotonic drinks to replace fluids and energy.
How to make an isotonic sports drink at home
70 ml fruit syrup
930 ml mineral water (approx. 600 mg sodium per liter)
20 g of maltodextrin
1.5 g of salt
Slightly bubbly or still mineral water is easy on the stomach and is the better option for sports drinks.
Hypertonic drinks contain a higher concentration of carbohydrates or electrolytes than blood.
- Energy drinks
- Fruit juices100% – undiluted
- Malt beer
- Soft drinks
Because of their high sugar content are hypertonic drinks ideal for replenishing your glycogen stores, but cannot replace liquids (after intense exercise> 1 hour) for occasional athletes.
Good to know:
Sports drinks should not be carbonated or contain alcohol or caffeine.
Deciding which sports drink is right for you depends on your needs. Body weight, temperature and physical condition play an important role here. It is always a good idea to hydrate with isotonic beverages before training and during long, hard workouts.